YOGA: 8:00 a.m. to 9:00 a.m.
UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11:30 a.m.
INVERSION SKILL CLINIC: 11:30 a.m. to 12:30 p.m. (No 11:30 a.m. CFK WOD due to SKILL CLINIC)
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY: 7:30 p.m.!
CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:
REMINDER: Our annual holiday/anniversary party is this Saturday, 9 December at 7:30 p.m. We look forward to celebrating the holiday season with our CFK Family as well as celebrating fours year since we opened our doors at CrossFit Kingstowne and 8 since we opened the doors to CF Liberation. All family and friends are welcome. Also, thanks to the incredible generosity of Jeb and Luis, we will once again have DJ Special K joining us once again for the party! And our very own resident chef Jon Dearden will be making a Rib Roast to share with the group. We will have light fare and beverages for everyone. We encourage you all to bring a dish or beverage to share with the group. If you have not yet RSVP’d please do, so we can get an accurate head count for planning purposes. We already have more than 100 members coming, so its going to be another big CFK party! EVITE.
HELP A CHILD IN NEED THIS HOLIDAY SEASON:
This holiday season we invite you to help us support two wonderful organizations with a mission to help children in need. Its the season for giving and we know our CFK community can make a big difference in the lives of many less fortunate children in our local community. Below is information about two programs we are sponsoring at CFK. Please feel free to support one or both of the programs if you are able.
SPONSOR A CHILD FOR CHRISTMAS PROGRAM:
One of our awesome members, Kelsy Cocozzo, is a teacher at Patrick Henry Elementary in the Alexandria City Public School district. Many of the children in her school come from low-income households. Once again, her school is working hard to sponsor children in need for the holiday season and make their christmas wishes come true. The school will create a wish list of the children’s interests, age appropriate toys, clothing sizes, etc. The designated sponsor of the child will purchase the items, wrap them, label them with the name and item (on a post-it or label), and drop them off to the gym for Kelsy to pick up and bring to school by Monday, December 18th. This is a great opportunity to give back directly to our local community. If you would like to receive more information or participate as a sponsor, please text Kelsy directly at 518-322-1749 or email her at email@example.com. Your generosity is much appreciated!
COLES CLOSET TOY DRIVE:
This year we will also be hosting a toy drive at CrossFit Kingstowne in support of a wonderful local organization called Cole’s Closet. Cole’s Closet was created in 2002 by the Tomczyk family. The Tomczyk’s are a local Springfield family who tragically lost their six-month old son to an undiagnosed brain disease. The Tomczyks spent the first six months of their son’s life in and out of area hospitals where they witnessed first hand the anxiety, fear, and financial burden families face when a child is hospitalized. The following year they created Cole’s Closet as a way to give back to other families struggling with a sick child. Each year they hold an annual holiday party and silent auction and since then they have donated over 25,000 new toys to 11 area hospitals. The toys are distributed throughout the year to special children like Cole and their siblings. This year we will be holding a toy drive to collect toys. All the toys will then be collected and delivered to the Cole’s Closet Organization for delivery to 11 area local hospitals. Toys can be dropped off in the boxes located in the front lobby of the gym. We will be taking toy donations until Sunday, 10 December. For more information about Cole’s Closet or the Tomczyk family visit COLE’S CLOSET.
UPCOMING SKILL CLINICS:
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
This clinic will focus on inversion work to include hand stand walks
NEW YEAR PERFORMANCE NUTRITION CHALLENGE:
Our New Year Performance Nutrition Challenge will kick off on Monday, 8 January 2018 and run for 12 weeks through Sunday, 1 April. We will be hosting two info sessions where you can learn more information about the challenge and what it entails. The info sessions will be Wednesday, 13 December at 7 p.m. and Wednesday, 3 January at 6 p.m. The cost for the nutrition challenge will be $150 for individuals and $250 for couples. To register for the New Year challenge please follow the appropriate link below.
LADIES NEW YEAR FIT CAMP:
Our New Year 6-Week Ladies Fit Camp kicks off on Monday, 8 January and runs until 21 February 2018. Moms and non-moms too, transform your bod with our Fit Mama Boot Camp. Build a lean, mean, skinny jean wearing physique and a killer community of workout buddies. Courses are run on a 6 week basis with three class times available each week. Both Morning and evening class times available. We also offer 2 sessions per week attendance options for those on a limited schedule, contact us for information on pricing and registration for the 2 session per week option at firstname.lastname@example.org.
MORNING LADIES FIT CAMP: $200
Mondays, Wednesdays and Fridays at 10:30 a.m. to 11:30 a.m.
EVENING LADIES FIT CAMP: $200
Mondays and Wednesdays at 8:00 p.m. to 9:00 p.m. and Fridays at 6 p.m. to 7 p.m.
A. E2MOM: 12 Minutes
8 DB Power Cleans (45/25)
6 Front Rack DB Lunges
4 DB Shoulder to Overhead (STO)
Rest 3 Minutes, Then…
4 Rounds (:30 Work/:90 Rest)
Max Rep DB Thrusters
CORE: 100 Abmat Sit Ups
A. 20 Minutes to work up to heavy Squat Clean + Front Squat
B. AMRAP: 22 Minutes
100 Wall Buy Cash In, Then…
12 D-Ball Over Shoulder (100/70)
9 Box Jump Overs (24/20)
12 Air Squat
** Wearing 20/14# Vest (sub ruck as needed)
“Tandem Hot Tamale”
6 Rounds (24 Minutes)
AMRAP: 2 Minutes
10 Calories Row/Bike
10 KB Swings
Max Effort Push Ups with remaining Time
**Partners Alternate every 2 Minutes
Score = Total # of Push Ups
AMRAP: 10 Minutes
D-Ball Congo Line